Hi jojo and co
It’s a smashing sunny day in South Wales and I am on duty (as we call it) in the bowls club this afternoon we take turns in taking the money if non members call in for game.
Jojo what type of bowls do you play? Is it crown green or straight green like ours, we are on duty at 4pm until close which can be anything from 6pm to 7.30 depending on who turns up. Tomorrow is called Club Day when the Captain gets us together for anything goes bowls type game. So hoping for good weather wise tomorrow too.
Hope you have a good day. I am fasting Back to back today and tomorrow, ready for WW Tuesday. JIPW

Hi Jojo, I have been following the forum but rarely post. I do read everything and I must say I admire your determination! Sincerely wish you good luck! Well, I saw one of your posts on another thread about how you combine low carb with 5:2 ( that sounds too hard but it will definitely work) and just remembered to tell you that low carb causes some constipation after a while (happened to me every time) and I managed to deal with this by using lepicol. That’s all. Good luck!!! Nina

Good morning Jojo and fellow fasters,
Thanks for the pat on the back for the 1.1/2 lbs off, I can do this.
With WW you have to need/want to lose 10 lb I think if you want to join. But it does keep me focused going every week. if you get to goal and you stay within 5 lb of your goal you do not have to pay, I have only paid 3 times in the last 3 years and then I have only been over the 5 lb by 1 or 2 pounds.
My bowls are Henselite heavy size one, I bought them off an old lady who was aged 93 and had only given up playing indoor a few years and she said if I get the fun and achievement out of them that she had, I have had them thirteen years now and they will see my time out in bowls. I like your award system go for it.
At the moment I only walk for exercise, I might get my small trampoline out soon, good fasting all JIP

Hi, again, Jojo and friends! Well done on your success and your determination! I have been on this WOE for a bit more than 2 months now and have lost around 7 kilos. I mainly did 4:3 but lately have been feeling that can’t do the 3rd day, so I have come up with a plan that will probably work, but even if it doesn’t, it will make me feel more playful and less bored: Monday 20:4 (up to BMR), Tuesday water fast (the only way of fasting I can manage), Wednesday up to TDEE, Thursday water fast, Friday up to TDEE, Saturday 20:4 or 16:8 (up to BMR), Sunday up to TDEE. I know it will not add up to equal a third fast day, but given that I have started walking for about an hour almost every day it will probably be ok. half a kilo a week is ok for me at this point, since I want to lose about 9 kilos till Christmas (but 3 of those till July, when I am going to Greece for the summer).

Well, having said all that, I am now writing what I originally logged in to write: Jojo, I have been reading Eat to Live by Dr Furhman. Actually a friend I made on this forum recommended this book for me. Sadly, I haven’t been having a lot of nutrients in the past years, I am nowhere near eating my fruit and vegetables. This book has motivated me (although I haven’t read most of it yet) and I have now incorporated salads and fruit daily. Also it has made me very conscious on the food labels and the preservatives they include. Other than that, I sadly (again) do smoke, so I need to find a way to quit that nasty thing, cause otherwise there is no point in struggling to fix my diet. The writer is very much against high protein diets, but low carb has many faces and I really believe you, Jojo, are doing it the right/sensible way.

I found this on the net: http://www.romanfitnesssystems.com/blog/intermittent-fasting-201/ I assume most of you have already read it, but if you haven’t it has many info on IF, it’s really encouraging for us fasters and has some quite convincing arguments in favour of fasting. Plus, it’s enjoyable!

xxx

Hi Jojo – just realised I didn’t reply to your post on 28th April – sorry I don’t know where the time goes!

Well I do swim but unfortunately don’t live near any particularly good pools. The local gyms have them but are SO expensive that I refuse to spend money on them. If I am ever near a good one I do take the opportunity though.

I was signed off by the physio on 28th April – and she advised me about appropriate exercise (other than swimming) so I have finally taken the plunge and started using the local University-owned gym. As I mentioned on my thread earlier, I am delighted that it is near home (10 mins walk each way); extremely cheap – £20 for a full month off-peak (I am unemployed at the moment after being made redundant in January); and I have been “adopted” by the gym manager who seems pretty knowledgeable about hip rehab as she also runs all the classes including Pilates.

Sadly the Uni has sold the entire local campus for a housing development so it will close completely on 27th June – but I still have 8 weeks and I am intending to make use of it every day I am at home!

So I feel that I am now moving into a new phase of combining 5:2 with exercise – I managed the first 27.5 pounds without any for obvious reasons. It will also be great to tone up.

I’ll keep you posted on progress and hope I can emulate your 2lb a week goal!

Cath x

Excellent work Ply24mp!
It must be excruciating to read my poor writing skills in combination with zealous autocrorrects.
My apologies. Seems I do try to get my message across, but my decades of ADD has habits that are repeatedly incorrect yet seem correct to me. Always sounds like an excuse doesn’t it? ~sigh~

I do like the TDEE that most of use for our non fasting days.
Do you have a H.I.I.T or only H.I.T.?
Also do you have a method for N.E.A.T.? I love using spread sheets, but I’m not very focussed on tracking minein a way that I may look at my N.E.A.T. from spread sheet instead journal. TO DO SO WOULD BE SUCH A BLESSING! Aaack! Capps lock sorry.

What I notice in my recent weight loss is a big difference in my N.E.A.T. is making the difference between weeks with weight loss and weeks where I maintain. I’m not just trying to lose weight around my waist. I’m also trying to lose visceral fat , by having better lvls of fat in the blood. Not measuring by way of actual tests,however I am trying H.I.I.T. With skipping rope prior to large meals on non fasting days. So I’m going at my weight goal , but taking an approach that is metabolism focused instead of only calories counted. Basically trying to lose 1 1/4 lb by calorie restriction, and 3/4 lb by exercise based from my BMI.
I know it may be goobldegook to try to improve my alkalinity score. However I do suspect i suffer from inflammation. I have an broken bone injury exactly where I have gout. Which happens to make me want to lay around when I’m not watching exactly what I’m eating. Let alone go for H.I.I.T.

my opinion on a broken heart is just means that it is possible to love again if unafraid to open it again. I love my wife in way that i refuse to do anything that would break her heart. I don’t know how to put that into words of a saying.

Here’s a craving link for anyone interested in the basics.

http://www.naturopathyworks.com/pages/cravings.php

Just self guessing. Im not getting enough salt.
I have been on low sodium for years now. But the craving doesn’t explain the weight loss. I’ll drive myself and y’all crazy till I see the DR. So I’m going to just relax a go out to eat whatever I want. Will post again in about a week. Or I’ll over post. Good luck everyone!

I work from 12am to 12pm walking at a hustled pace in a warehouse. Picking product that was mispicked and walking it to it’s correct placement in the conveyor system. I sweat from the time I start to the time i leave. I don’t get hungry, however I feel low energy. As i usually do after hunger pangs on 5:2 however , I don’t have the hunger pangs, and the low energy comes about 3 am,but I press on to compete with the 20 year olds. I’m 46and have been semi sedentary for about ten years. Last febuary I started jumping rope again to try to at least get the benefit of H.I.T. Now I’m up and endurance walking my pedometer has been over 20 miles a day.
No white sweat stains though.On the weekends I feel normal, just a bit stronger.

@samm, did you mean 1.5 rather than 15? I hope so!!

Getting ready. Feeling good as new after intermittent sleep.
I understand what you mean about feelings. I woke up hearing my daughter singing to her cat today the sweetest love song. Just makes me want to dig into the longevity diet so I can be here till she finds that special someone she may wish to sing to that way someday.
Actual movement tracking. Very good!

I don’t like weighing in so often., but when I see unexplained weight loss , it’s time to see my GP.
leave it to her on Wednesday. For now I’m eating a lot of watermelon and drinking plenty of water.pizza till I was stuffed. Till then. Be well everyone!

Hi jojo, thanks for asking, I’m still averaging one pound per week weight loss, which I personally think is spectacular <grin>. This morning I saw the number 118 on the scale for the first time since the Reagan/Thatcher years (apologies to non-US-UK-folks — the 1980s). That’s 39 pounds that this little frame is not having to haul around all day long! I was afraid I’d have to put a huge load of books in a backpack and carry it around on my walks to still get weight loss benefits from walking at this point, but so far that’s not been the case. On days the ground is dry enough I hike through the woods and along the creek, the varied terrain varies my exercise. My balance isn’t good enough to do it when it’s wet and slippery, don’t want to tumble down the hill over rocks and tree roots and into the creek.

So my regimen is: two fasting days with 500-600 calories at dinner; one “half-fasting day” with a 200-calorie snack in the mid-afternoon and 500-600 calories at dinner; and walking, probably averaging 10,000 steps/day at this point. Although I do allow myself treats (mainly a scoop of ice cream 3 or 4 times a week), I eat pretty conservatively on non-fasting days, asking myself if I’m really hungry before eating something, monitoring my portion sizes, etc. And it’s working! This is actually somewhat surprising as many people find it difficult to lose a pound a week with a BMI around 21 and a TDEE around 1600 calories. So, hopefully it can work for other people, too 🙂

Thanks, ply24mp 🙂 That “normal” BMI range certainly is wide enough to accommodate people with both large and small frames and with varying degrees of muscularity (although not the most muscular, I know). The more petite among us can be carrying a lot of extra fat, including visceral fat, and technically fit into the normal range. I wish you the best in reaching your goal! I keep worrying that the last few pounds might be the hardest for me, that’s why I added my “half-fasting day” to my plan, and, so far at least, I’m still losing.

Jojo, if only you had started this forum a bit earlier, WE could have written the book! 🙂

thank you, jojo, once I lost about 25-30 pounds I started getting lots of compliments, which is nice 🙂 I enjoy giving away my too-large clothes to friends and charity. Trying not to buy too many clothes until I reach goal, but I do have to buy smaller underwear and a couple of pair of jeans in each size, plus basic T-shirt type tops, since I live in jeans and have to do laundry in pay machines in the basement of my apartment building, can’t just toss in a pair of jeans every day or two. My budget is tight, so it is both fun and not fun. I had no skirts or dresses I could wear, so I did buy two skirts, a cardigan, and three tops that I could wear to anything from a date to a funeral. I really bought them when I did because I anticipated the funeral, then it turned out the person wanted no funeral or memorial of any kind, leaving me a bit stunned. Fortunately the clothes are quite stretchy and should still fit when I reach goal. I did exchange one of the tops and the shapewear for a size smaller, but that whole episode has kind of put me off clothes as a reward for a while. One really weird thing is that my feet have gotten skinnier. This is making buying shoes really hard as I already wore a 9.5AA (UK 7C, European 41N), now I’m having to order AAA or AAAA or even a size smaller and send some back and wait to be credited and order again, a real hassle. When I get to goal and have to look for exercise bras in something like a 32G I’ll have to go through that process all over again, ugh. Oh, my goodness, listen to me whine about my success 😉 So funny to be a petite person with big feet and boobs, lol! Really feeling better is by far the best reward, and that I do, for sure 🙂

jojo, I hope you feel better soon. I haven’t seen LUVTOCOOK on any threads, I’ve been scanning them all the past couple of days. No such thing as bust reducing exercises, unfortunately. They can be a real handicap when it comes to running, jumping, etc., but I don’t want surgery, I’ve had enough.

After I post this I’m going to switch my style of posting to be more social, than focussed on me me me.
So I thank you in advance for bearing with me as I to make more changes than just diet.

JoJo 
How is everyone else doing, what do we think, is two pound per week sustainable?

I believe it is. 

Thing is this 5:2  is like the first step . A very important one that is in a range a of a sustainable diet over a longer period.  Not just 6-8 weeks , but 8 out of 12 months per year. Every year.

My experience was to go on to 4:3 after 2 successful months  of 5:2.   I was on fasting Mon, Wed, Fri for 4 months.  Then I hit a plateau.  I was still not out of bed from injury.   Frustrated with plateau, but mostly a scheduling change and financial issues of not being able to walk more 100 feet with out hobbling. I turned to core exercises , and foot therapy.  I ditched 5:2  for four months , and turned to strength training.  After awhile I abandoned everything.  Food and exercise plans were abandoned.    Honestly I expected the weight to return. Like a yoyo .  As my 1 year anniversary for starting 5:2  approached  i had not been on a scale  for 4 months.  I was very pleased that I only gained 5lbs back after plateau.  For the year that was 27 lbs lost mostly do to from IF. 
 
The start of my second year started with exercise as my main priority.  Though I tend to over obsess over what is healthiest possible foods. The main difference between between 2013 and 2014 is my dedicated goal is to accomplish H.I.I.T into my life everyday.  I’m still struggling , but I’m getting there.  My first week I could only skip rope as intensely as possible for about 45 seconds.  I can now go for four minutes.  I intend to up the challenge until I skip for ten minutes straight. With intense jumping for seven of those minutes.   These are frivolous numbers with no scientific reasoning only that I believe I can do it.   Also that because of my lingering foot pain.  Running is like hmmmm.  Funny i usually whince when people go on and on about aches and pains.   My foot pain is like when a gorilla of a man shakes your hand so hard a grip and your hand folds you go to your knees.   Thats what it’s like to run for me.  Walking is helping as it feels like a constant cramp in my foot, similar to plantar fasitis  but in exactly where gout occurs not in the heel but just behind the big toe.  Withing ten minutes of walking it stops hurting, but returns as soon as I relax.
Jumping rope doesn’t have this issue and burns calories at faster rate.
 So to summarize 2013 I learned how to use IF to lose 30 lbs without exercise before plateau.  
2014 I’m working on exercise and lifestyle that uses both calorie restriction -IF/TDEE I hope to lose atonal of 60 lbs by march of 2015.
2015 I will using weight lifting and strength training to try and target all fat , cut like body builders do when go for competion. Must be with my doctors approval , but I will find a doctor to help guide me.
2016 my goal will be to sort out the best longevity foods with best longevity exercises.  God willing I live as long as my grandmother and the other centenarians in my lineageHow is everyone else doing, what do we think, is two pound per week sustainable?
September 2018  I’ll be 50  that’s half way to becoming a centenarian.  I have a bucket list I want to see occur.  Like seeing man kind live on mars. And other such interests.    

Is 2lbs a week doable?    I believe it varies from person to person.  
I believe it also make getting to plateau  quicker.  However I personally think it going to be  two plateau a year.  That my metabolism will only burn so much fat pet day noe matter what I eat,drink how exert myself .  I keep thinking there’s a fat burning condition that I can get my body  into. Then that’s when the most exercise needs to occur .  Like doing strength training just after meals, that doesn’t burn fat.  But the on a 600 calorie day at some point in time when all carbs and all proteins are no longer in the blood stream from meals. There may be the best time to coax the body into releasing fat stores. And that is when I may put on a high demand on the muscles I’ve been strengthening .  The seven compound lifts.  The Big 7
Squat
Deadlift
Chest Press (Bench Press)
Rows
Chin-up/Pull-up
Military/Standing Pres
Dips
These use multiple muscle groups. . I don’t think it’s best to only focus on cardio. Nor focus only on lifting.   What I believe is missed by the vast majority the role of fasting then walking long distances.  Where the body gets beyond the point of getting enegy from food.   This is where I’m making wild guess and  just assuming.  
Without oxygen we die in 5 minutes
Without water we die in 14 days
Without food we die in 44 days
Without some micro vitamins and minerals we die in 6-12 months.
Without anti oxidants we die younger
Without exercise we die younger 
Too much sugar we age sooner
To much exposer to sunlight and pollution we die younger.
Even humidity can age our skin quicker – smoker wrinkles are a result of homes that are very dry.

At the point where I’m at 11% body fat I will most likely retire from the body building aspect, but keep the MWFF   Can I clam that .  Monday, Wednesdat,Friday Fasting.   A defined style of 4:3 or MWFF
IMO  MWFF  can sustain a 2lbs weight loss per week if complimented with 4 hours of intense exercise.  However it’s most likely to being myself to point of plateau .  that’s where the magic occurs.  Though hitting a plateau is frustrating. I also believe it’s not as frustrating to go back a simple 5:2 or daily TDEE. Focus on healthier foods to enjoy and even relish as much as Sunday at moms. I mean to say hitting plateau may be an opportunity to focus on the flavors  on the fork.

All these thing could be easily taught to children and they would never have to try and reprogram their eating habits . Like I’m try to do. Global obesity is a reality.  I’m can’t compare it to global famine? It’s too large an issue that I don’t have the courage to put my time I to. Basically 1 acre of beef protein vs 1 acre of soy protein is disproportionate to worlds need for protein farming arable land.

So I digress ,  focus on mine own struggle with obesity. At my age of 46 there is no guarantee that cutting my body fat to 11% or that of a super athlete. Will return me to the same statistics of a life long super athlete. I’m believe the mice studies indicate that it does. Especially in the brains age related issues.

So hopefully after posting this rough draft outline. That my obsession with my diet isn’t just a focus  just about my waistline.  It’s getting to the longevity targets ad my goals.   
By age 50 I want to be sailing , relaxing and enjoying foods with friends and family for long, long time to come.  The slim waist IMO will be the side effect.

SAMM, it sounds like you have good plans. Did you see your doc? Was the 15-pound weight loss in 6 days a fluke? Are you doing well?

For me the goal is more to keep the years I have coming to me as good ones. My maternal grandmother, from whom I inherited my apple shape, got type 2 diabetes and had multiple strokes in her last decade that really wrecked her quality of life. My paternal grandmother and one paternal aunt died young of the thing that tried to kill me when I was 42. Since that’s at least somewhat treatable now, I have to be concerned about what got to my other two paternal aunts, namely Alzheimer’s disease. At least I have not got it as young as one of them did, so far. Diabetes really increases the risk for Alzheimer’s as well as multi-infarct dementia from strokes. Since I work with people with dementia I see what it does to families as well as to the person who has it. Seems like the best gift I can give my son as well as myself is a healthy me. Since my exercise capacity is limited the best thing I can do is to reduce my weight and visceral fat to health levels, so that is what I’m doing.